Time to throw a little heavy weight back into the mix
Strength- Deadlift
9-7-5-3
Build up to warm up weight of 9 which should be about 60 percent of your 1rm, should only take a few sets, Add weight each set after that. Try to end at 3 at 90 percent.

Wod
5 Rounds
Run 400
5 Muscle ups (sub 7 pull ups and 7 dips)
10 Deadlifts 225/155

Barbell Warm Up
Minute 1- 5 Snatch grip high pull, 5 power position power snatch
Minute 2- 5 hang snatch from the knee, 5 OHS
Minute 3- 5 Lift offs- pause at knee, slowly shift to power position pause there, finish with power snatch or squat snatch

Strength
14 Minute EOMOM (7 Rounds)
Without dropping the bar
1 Lift off, pause at the knee for 2 seconds THEN
1 Hang power snatch
3 Overhead squats

Wod-
27-21-15-9
Cals
Kb Swings 70/50

Extra Accessory work
3 Rounds
1 Minutes hollow hold
1 Minutes superman hold
Max time hang in an l-sit position
Sprint 200m

Warm up-
3 Rounds
Run 200
Hold bottom of the squat with and empty bar for 30 seconds
5 Pull ups 5 Push ups

Strength
Front squats These will be 1 and half squats.
Full squat- half way back up- back down- shoot up
5 sets of 5 working at around 60 percent of your max for every set


Wod-
Linchpin Test 10
5 Rounds for Time
15 Wall Balls 20/14
15 Power cleans 95/65

Classic Crossfit. A push and a pull. Do this with intensity. The weights you pick you should allow for most sets unbroken. Simple is good. Simple works.

Sunday Funday

Grab your favorite dumbbells, this will be over before you know it.

Wod 1
10 Minutes Amrap
7 Db squat clean and jerk, from the floor, just one side of the DB has to hit the ground
7 Pull ups
7 cals

Rest 3 minutes

Wod 2- 10 Minutes
14 Alternating DB snatches
14 Push ups
14 Cals

rest 3 Minutes

wod 3 for time (1 round)
21 cals
21 Double DB Devil Press
21 Cals
21 DB thrusters
21 Cals

8am. last we ran, this week we run, bike, row, or maybe even ski.
6 Rounds
Row 500
Run 400
Bike or ski 20 cals
Rest 2 Minutes

9am and 10am
*Just because the RX weight says a certain numbers, that doesn’t mean you have to use that number. Intensity equals results. Scaling is a good thing.

Complete as many rounds as possible in 7 mins of:
15 Wall Balls, 20/14 lbs
10 Pull-ups
5 Deadlifts, 315/205 lbs

REST 5 MINUTES

3 rounds for time of:
Handstand Walk, 25 Feet
15 Toes-to-bars

REST 5 MINUTES

For time:
21 Hang Power Cleans, 135/95 lbs
42 Push-ups
15 Hang Power Cleans, 135/95 lbs
30 Push-ups
9 Hang Power Cleans, 135/95 lbs
18 Push-ups